Why is a Mediterranean diet beneficial?
The Mediterranean diet, or MedDiet, is an extensively studied diet with a plethora of scientific information. In this section, we will elaborate on the benefits of incorporating this diet into your lifestyle, as follows:
Composition: A MedDiet is composed of intake of vegetables, nuts, grains, legumes, fruits, extra virgin olive oil, fish and other seafood. Small portions of dairy, red wine, and lean meats are also incorporated into this diet as well.
Health Benefits of the MedDiet:
Lower all-cause mortality:
Observational studies show that a MedDiet is associated with lower all-cause mortality risk—especially with respect to cardiovascular disease, stroke, heart failure, type 2 diabetes, cancer, dementia, obesity, asthma, and hip fractures.
Nutrients:
A diet rich in vegetables, fruits, legumes, and grains is also rich in phytonutrients like polyphenols, phytosterols, fiber, terpenes, and various vitamins and minerals like vitamin A,B,C,E,K, folate, iron, potassium, manganese, magnesium, calcium, zinc, selenium, phosphorus, copper, etc. These micronutrients, when deficient, can hamper our bodily functions as they function as cofactors and other agents in vital metabolic processes.
A high intake of whole grains is associated with a decrease in all-cause mortality with respect to cardiovascular disease, hypertension, and obesity.
Nuts comprised of walnuts, almonds, hazelnuts, pistachios, pine nuts, etc. are incorporated into the MedDiet. These nuts seem to offer protection and help modulate lipid levels. They may help shift lipoprotein patterns to less atherogenic patterns. Nuts that are eaten without the addition of fats, salts, and sugar help decrease the metabolic risk and have protective effects in our diets.
The seafood that includes fish like sardines, mackerel, sea bass, salmon, tuna, octopus, shrimp, squid, mussels, and oysters are rich in omega-3 polyunsaturated fatty acids.
Extra virgin olive oil is rich in MUFA (monounsaturated fatty acids) as well as polyphenols and plant metabolites like oleuropein, tyrosol, hydroxytyrosol, lignans, etc. On review of a meta-analysis of several prospective studies, consumption of the upper tertile of olive oil was associated with a 20–40% lower risk of stroke and coronary heart disease. Olive oil consumption was associated with lower diabetic risk, better insulin sensitivity,lower platelet aggregation, a better lipid profile, decreased activity of pancreatic lipases in the intestine( therefore decreased absorption of cholesterol), decreased oxidative stress, and decreased inflammatory markers.
From the above discussion, you can see that a MedDiet is beneficial to health. As always, I pray that you pay attention to the food you eat and live long and strong!
